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Main - CrossFit View Public Whiteboard: bit.ly/1KOwggO Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and Finish 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2, 4, 6 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting Power Snatch (20 minutes to establish a 1 RM Power Snatch) Metcon Metcon (AMRAP - Rounds and Reps) 10 minute AMRAP 15 Wall Ball 20/14 30 Double Unders if you cant do double unders do 60 single jumps with rope Buy-Out (No Measure) 3 Rounds Row 250-recovery pace 1 minute squat hold

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